CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

“General Running Warm-Up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backward

Bunny Hops

Suicides remain forward-facing throughout

Two sets of:

Hollow Hold x 30 seconds

Scapular Pull-up x 10 reps

Two sets of:

“Dumbbell Clean Warm-Up”

Squeeze Dumbbell Romanian Deadlift x 6 reps

Single-Arm Dumbbell Hang Power Clean 6 reps per side

Pause Push-Press x 6 reps per side

Metcon

Metcon (Time)

PERFORMANCE:

Four rounds for time of:

400 Meter Run

10 Dumbbell Shoulder to Overhead (55/35 lbs)

10 Strict Pull-Ups

400 Meter Run

10 Dumbbell Hang Squat Cleans (55/35 lbs)

10 Toes to Bar
.

FITNESS:

Four rounds for time of:

400 Meter Run

10 Dumbbell Push Press

10 Strict Pull-Ups

400 Meter Run

10 Alternating Cossack Squats with Goblet Hold

10 Strict Toes to Bar

Accessory Work

Four sets of:

Farmers Carry x 100-Feet

Hollow Hold x 30 seconds

V-Tuck Hold x 30 seconds

Rest 60 seconds